CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike/ski 2 minutes
Sampson stretch
Half pigeon
Wall angels
AMRAP 5 minutes:
-5 MC push-ups
-6 MC hip stretches
-5 Ring rows
-30 Double unders
WOD
Bike/Dips (AMRAP – Reps)
5 Rounds for total reps:
-Bike 0.75/0.60 miles
-Max effort ring dips
*Rest 4 minutes after each round. Record total reps completed. Post bike times in notes.